20170612

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Hang Snatch (8 Minute EMOM-Perform 1 Rep at top of each minute)

You have 5 minutes to warm up to 80%+5 of 1RM Snatch. Add 5 lbs from last week.

Perform 1 rep at the top of each minute. Ideally, you should land in a squat.

We will be increasing this load over the next 3 weeks so keep this in mind.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

20 Push Press 95/65

17 Pullups

Rest 2 Minutes After WOD is Complete

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

20 Double Unders

17 Back Squats 115/75

Rest 2 minutes after WOD is complete.

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

20 Deadlifts 135/95

17 Toe 2 Bar

20170611

CrossFit Jacked – CrossFit

Metcon (Time)

10 Minute AMRAP

8 Squat Cleans 135/95

8 Toe 2 Bar

20170610

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Shoulder Press (5×5-same weight across)

Metcon

Metcon (Time)

2 Man Teams

3 Rounds

1000m Row

30 Burpees

400m Run w/ Med Ball 20/15 (switch as needed(

30 Front Squats 135/95

20170609

CrossFit Jacked – CrossFit

Warm-up

Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps

Weightlifting

Back Squat (10 sets of 3 reps at 75% of 1RM)

30 Minutes to Complete

We’ll be performing the back squat portion of the Burgener Squat program over the next few months.

We’ll throw in a 1RM attempt every 4 weeks to measure our success.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Deadlifts 225/155

15 Box Jumps 24/20

400m Run

Extra Work

Metcon (No Measure)

Superset for 3 Rounds

15 Ring Rows

10 Strict Chin-ups

20170608

Announcements

I have been receiving requests to help athletes with additional work. We’re going to experiment with this.

There is now an additional section titled “Extra Work” that can be done after class should you like to take part in it. This isn’t required but should help you with strength and stamina.

CrossFit Jacked – CrossFit

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Push Press (Find Your 3 Rep Max)

Metcon

Extra Work

Metcon (No Measure)

Superset for 3 Rounds

Bicycle Kicks (Max Reps in 30 sec)

Reverse Crunch (Max Reps in 30 sec)

Side Plank Wind Mill (Perform 10 reps with each side per set)

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Wall Balls 20/14

10 Push Press 115/75

–then 4 minute rest–

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Ball Slams 20/15

10 Sumo Deadlift High Pulls 115/75

20170607

Announcements

I have been receiving requests to help athletes with additional work. We’re going to experiment with this.

There is now an additional section titled “Extra Work” that can be done after class should you like to take part in it. This isn’t required but should help you with strength and stamina.

CrossFit Jacked – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (Work to 1 rep at 85% of your 1RM)

After completing single decrease weight for 2 sets of 2 reps.

Decrease the weight for 2×2 by 25-35 lbs. Same weight across both sets.

Metcon

Metcon (Time)

20 Minute Time Cap

10 Front Squats (155/105)

100 Double Unders

8 Front Squats (155/105)

80 Double Unders

6 Front Squats (155/105)

60 Double Unders

4 Front Squats (155/105)

40 Double Unders

2 Front Squats (155/105)

20 Double Unders
Do not hit the RX button if you’re doing singles. RX is for Double Unders and below parallel front squats at prescribed weight.

Extra Work

100 AbMat Situps (Time)

20170606

Announcements

I have been receiving requests to help athletes with additional work. We’re going to experiment with this.

There is now an additional section titled “Extra Work” that can be done after class should you like to take part in it. This isn’t required but should help you with strength and stamina.

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Power Clean (Find Your 1RM)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Extra Work

Close-Grip Chin-up (4 sets of 3 reps-record weight used in comments)

Pick a starting weight, but know that every week you will need to increase the weight for 6 weeks.

The weight will stay the same for all 4 sets of 3.

If you do not have strict chin-ups, then you will perform with a band.

Ring Row/Ring Plank Hold Complex (No Measure)

Ring Rows. Make this movement as difficult as possible. Ideally, with your chest completely under the rings.

With Ring Plank Hold, make sure rings stay parallel or turned out. If plank hold on rings is too difficult, walk the rings forward unitl you are able to hold in a good position.

Perform 12 ring rows followed by a 30 second ring plank hold. 3 sets with 2 minute rest between sets.

https://youtu.be/TFdveKonc_Y

20170605

Announcements

I have been receiving requests to help athletes with additional work. We’re going to experiment with this.

There is now an additional section titled “Extra Work” that can be done after class should you like to take part in it. This isn’t required but should help you with strength and stamina.

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Hang Snatch (8 Minute EMOM @ 80% of 1RM Snatch)

You have 5 minutes to warm up to 80% of 1RM Snatch.

Perform 1 rep at the top of each minute. Ideally, you should land in a squat.

We will be increasing this load over the next 4 weeks so keep this in mind.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Pull-ups

6 Thrusters 95/65

6 Lateral Burpees

Extra Work

Pull-ups (1 Set of Max Strict Pull-ups)

If you don’t have pull-ups, you will perform 1 set of max-hold negative.

With negatives, start with chin above bar, hold for as long as possible until you’re no longer able to hold yourself up completely.

Modified Muscle-Up Negative (4 sets of 2 reps)

Rings should be set up about chest height. On the Muscle-up negative you will hold for 1 second in each Position: Support, Bottom of the dip, and the Pull.
You will complete 2 Muscle- up Negatives rest 90 seconds between sets. Each week the holds will increase by 1 second.

https://youtu.be/Dm1CcTRdxzs